Mobility: Hip Mobility.
Skill Practice Warm Up: Hip extensions and glute ham raises on the GHD machine. 3-4 sets of 6-10 reps.
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
Superset: Hollow Rocks
Between each ‘working set’ of deadlifts, perform 10-15 hollow rocks
Metabolic Conditioning Workout: “St. Petersburg Shuffle” – 3 rounds, count total reps
1 minute ‘heavy’ kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
1 minute lateral shuffle 20′ with a line touch (one way is one ‘rep’)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 70 – 130 reps
Coaching Tips: If the ‘Rx’ kettlebell weight seems like it is too heavy, try and use a ‘heavier’ weight for you in the beginning- and then go to “Russian” height to maintain safety and keep intensity up. Since this workout is also max reps per minute, maybe it is a good time to complete the whole workout as prescribed and just get a lower score than you might get if you dropped the weight!
Make sure you push the pace on the lateral shuffles. It is easy to coast through these, but if you want to get a good score (and push the intensity), you’ll have to really move fast. Keep the chest up and stay on the balls of your feet.
Compare To: 2013 – 07 – 07
Video: And here is a video of Carolyn from back in November talking about how much progress she has made up to that point!